Transform Your Physique with the Boring But Big Program

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Get ready to revolutionize your fitness journey with the Boring But Big program. Discover how this no-frills approach can transform your physique and take your workouts to the next level.

Are you tired of complicated workout routines that promise miraculous results but leave you feeling overwhelmed and discouraged? If so, it’s time to explore a program that delivers excellent results without all the unnecessary complexity. The Boring But Big program is designed to help you build muscle and strength while keeping things simple and straightforward.

In this article, we will delve into the depths of the Boring But Big program, discussing its key principles, benefits, and practical tips for implementation. Get ready to unlock your full potential and achieve the physique you’ve always desired.

The Boring But Big Program:

A Program Designed for Muscle and Strength

At its core, the Boring But Big program is a strength-focused training program that revolves around a simple yet effective philosophy: prioritize the basics. Developed by the renowned strength coach Jim Wendler, the program revolves around fundamental compound exercises such as squats, deadlifts, bench presses, and overhead presses. By focusing on these key movements, you’ll lay a solid foundation for optimizing your muscle growth and strength gains.

The 5/3/1 Framework: Building Blocks of Success

To understand the Boring But Big program, it’s essential to familiarize yourself with the 5/3/1 framework. The numerical nomenclature refers to the sets and repetitions performed during each workout. Here’s how it works:

  1. Week 1: You’ll perform three sets of five repetitions on your main lift, utilizing 65%, 75%, and 85% of your training maximum (TM) weight.
  2. Week 2: Increase the intensity. Perform three sets, but now with three repetitions each, using 70%, 80%, and 90% of your TM weight.
  3. Week 3: Push your limits. Perform three sets, this time one set involving five repetitions with 75%, one set of three repetitions with 85%, and one set of one repetition with 95% of your TM weight.

By gradually increasing the weight and intensity over these three weeks, your body adapts and grows stronger. The Boring But Big program capitalizes on these strength gains to promote increased muscle size and definition.

The Boring But Big Assistance Work

While the main lifts form the foundation of the Boring But Big program, it’s the assistance work that truly sets it apart. The assistance work involves performing supplemental exercises that complement the main lifts.

Building Size and Strength through Volume

One of the key tenets of the Boring But Big approach is the emphasis on high-volume training. After completing the main lift for the day, you’re advised to follow it up with five sets of ten repetitions using a lighter weight, typically around 50% of your TM weight. This high-repetition, moderate-intensity work targets hypertrophy, promoting muscle growth and development.

Exercise Selection and Variation

The program offers flexibility in exercise selection for assistance work. This allows you to tailor it to your individual needs and preferences. While it’s recommended to incorporate exercises that work the same muscle groups as the main lifts, you can also integrate variations to provide a well-rounded stimulus and avoid plateaus.

Practical Tips for Success

Implementing the Boring But Big program requires diligence and discipline. Here are some practical tips to help you get the most out of your training:

  1. Start with conservative numbers: Begin with weights below your true maximum to allow for gradual progression and adaptation.
  2. Listen to your body: Pay attention to signs of fatigue or overtraining. Adjust your training volume or intensity as needed to prevent injury and promote recovery.
  3. Proper nutrition and rest: Remember that building an impressive physique requires a holistic approach. Fuel your body with nutritious foods, prioritize quality sleep, and allow adequate rest between sessions.
  4. Keep a training log: Keeping track of your progress helps you stay accountable and identify areas for improvement. Record your weights, repetitions, and how you felt during each session.
  5. Gradually increase the volume: As you progress, consider gradually increasing the weight and repetitions of your assistance work to challenge your muscles and continue stimulating growth.


The Boring But Big program is an effective and straightforward approach to transform your physique and achieve your strength goals.

Achieving an exceptional physique and strength gains doesn’t have to be complicated. The Boring But Big program provides a solid framework to build muscle and strength efficiently. By prioritizing the basics, incorporating assistance work, and focusing on high volume, you can unlock your full potential and reach new heights in your fitness journey.

So, are you ready to embrace the simplicity of the Boring But Big program and take your physique to the next level? Start implementing these principles, stay consistent, and get ready to witness the astounding progress that awaits you. Your dream physique is within reach – you simply have to embrace the “boring but big” mindset.